Back to Zero Weekly: Soothe the First Sensation
Feb 09, 2026
Welcome to Back to Zero Weekly: Big Emotions, Simple Strategies.
Each week, get one quick, actionable strategy to help you manage emotions, build self-awareness, and strengthen your relationship with yourself and others, creating greater space for joy.
Soothe the First Sensation
Let's continue our work from last week.
Before there’s there’s a reaction, your body feels something like tightness, heat, tension or pressure. That first sensation is your early warning sign inviting you back to zero before emotions build momentum.
The moment you notice it, you can make a choice. I'm not saying that it's easy.
Strategy for the Week: When a physical clue appears, pause and take one slow exhale. Let the exhale be longer than the inhale. This single breath can soften the moment and prevent escalation.
The way we respond to the first sensation shapes how the rest of the moment unfolds.
Love, Dr. Joy
Be sure to explore my books, Back to Zero and Joy Works: 8 Lessons for Educators, to support you in transforming your own approach to personal growth through empathy, consistency, and connection.
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